Monday 141103 Warm Up 3×10, 10 Min Cap Strict Pull Ups Push Ups Air Squats Ring Dips GHD Sit Ups Mobility Strength Strict Press 5-3-1+ 75/85/95% of 90% Mainsite WOD 130101 5 RFT 10 Toes to Bar 10 Power Snatch 75/45 10 Wall Ball 20/14